{"id":288,"date":"2009-07-03T07:49:43","date_gmt":"2009-07-03T14:49:43","guid":{"rendered":"https:\/\/blog.brianschiff.com\/?p=288"},"modified":"2009-07-03T07:50:38","modified_gmt":"2009-07-03T14:50:38","slug":"meniscus-or-patello-femoral-pain-part-2","status":"publish","type":"post","link":"https:\/\/blog.brianschiff.com\/?p=288","title":{"rendered":"Meniscus or Patello-femoral Pain (Part 2)"},"content":{"rendered":"<p>So, my client saw the orthopodic doctor\u00a0I sent her to on Wednesday.\u00a0 He called me and said he felt it was primarily patello-femoral arthritis and some irritation of the medial retinaculum (fold of tissue along the inside portion fo the kneecap).\u00a0 When I pressed him about the mensicus (remember the chiro suspected this injury), he felt my client at 35 was young to have an attritional meniscus tear, but he did decide to get an MRI to be 100% sure she did not have a tear of the medial meniscus.\u00a0<\/p>\n<p>For now, the plan is to let her run and train with me while we await the results fo the MRI and progress training based upon her pain\/symptoms.\u00a0 So, what are good exercises for PF pain in runners?\u00a0 Obviously, I focus a great deal on strengthening the hip musculature, particularly the gluteus medius, as well as the quads and hamstrings.\u00a0 Essentially, reducing the amount of pronation, valgus load at the knee, and IT Band tigthness\u00a0is important for female runners.\u00a0<\/p>\n<p>Below is a list\u00a0of a few key exercises I include in this particular marathoner&#8217;s routine with me:<\/p>\n<ul>\n<li>Single leg stiff-legged dead lifts<\/li>\n<li>Single leg squats with opposite leg hip\/knee drive<\/li>\n<li>Lateral ankle band walks<\/li>\n<li>Single leg lateral reaches<\/li>\n<li>IT Band foam rolling<\/li>\n<\/ul>\n<p>Note: It may be necessary to modify the range of motion on single leg squats based on pain or specific hot spots on the kneecap.\u00a0 In this case, I typically work above or below the pain zone.\u00a0 I included pictures of the lateral band walks and lateral reach below (these really target the gluteus medius).<\/p>\n<div id=\"attachment_289\" style=\"width: 310px\" class=\"wp-caption alignleft\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-289\" class=\"size-medium wp-image-289\" title=\"lateral-band-walks\" src=\"https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2009\/07\/lateral-band-walks-300x168.jpg\" alt=\"Lateral Band Walk\" width=\"300\" height=\"168\" srcset=\"https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2009\/07\/lateral-band-walks-300x168.jpg 300w, https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2009\/07\/lateral-band-walks-1024x576.jpg 1024w, https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2009\/07\/lateral-band-walks.jpg 1280w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><p id=\"caption-attachment-289\" class=\"wp-caption-text\">Lateral Band Walk<\/p><\/div>\n<p>\u00a0\u00a0\u00a0\u00a0<\/p>\n<div id=\"attachment_290\" style=\"width: 310px\" class=\"wp-caption alignleft\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-290\" class=\"size-medium wp-image-290\" title=\"lateral-le-reach\" src=\"https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2009\/07\/lateral-le-reach-300x168.jpg\" alt=\"Single Leg Lateral Reach\" width=\"300\" height=\"168\" srcset=\"https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2009\/07\/lateral-le-reach-300x168.jpg 300w, https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2009\/07\/lateral-le-reach-1024x576.jpg 1024w, https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2009\/07\/lateral-le-reach.jpg 1280w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><p id=\"caption-attachment-290\" class=\"wp-caption-text\">Single Leg Lateral Reach<\/p><\/div>\n","protected":false},"excerpt":{"rendered":"<p>So, my client saw the orthopodic doctor\u00a0I sent her to on Wednesday.\u00a0 He called me and said he felt it was primarily patello-femoral arthritis and some irritation of the medial retinaculum (fold of tissue along the inside portion fo the kneecap).\u00a0 When I pressed him about the mensicus (remember the chiro suspected this injury), he [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[32,3,31,8,12,26],"tags":[],"class_list":["post-288","post","type-post","status-publish","format-standard","hentry","category-arthritis","category-fitness","category-knee","category-rehab","category-running","category-training"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.10 - 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